HOW: Start on the ground in a split stance with one knee on the ground and the other knee is bent up in front of you with your foot flat. Hold onto a medball overhead with both hands. From here, push into the ground with your legs to start to stand up and as you come up slam the medball down in front of you all in one motion.
FEEL: You should feel the quadriceps, glutes, and hamstring, and inner thigh muscles working as you stand up from the split stance. You should also feel your core and tricep muscles working as you slam the ball.
COMPENSATION: Stand up and slam the ball all in one motion, don’t pause.